January 2010

KB Snatch 3-3-3-3-3 (each arm) Weighted Pull-up 3-3-3-3-3 Press 3-3-3-3-3

For time: 10 Burpees 50 Box Jumps 10 Burpees 50 Med Ball Sit-ups 10 Burpees 50 Sledge Hammer 10 Burpees 50 Knee to Elbows 10 Burpees

Snatch 2-2-2-2-2 For time: 50-40-30-20-10 KB Swing  53lbs/35lbs Push-ups

For time: 400M Run 50 Sit-ups 500M Row 40 Sit-ups 400M Run 30 Sit-ups 500M Row 20 Sit-ups 400M Run 10 Sit-ups 500M Row

Clean 2-2-2-2-2 Jerk  2-2-2-2-2 Front Squat 2-2-2-2-2

Barbara 5 Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest 3:00 between rounds. [youtube]f-ZjrExbKLk[/youtube] John Alvarado

Helen 3 Rounds for time: 400M Run 21 KB Swings 12 Pull-ups

Snatch 1-1-1-1-1 Press 1-1-1-1-1 For time: 21-15-9 Med Ball Sit-up KB Swing

For time: 750m Row 21 Box Jumps 21 KB Swings 500M Row 15 Box Jumps 15 KB Swings 250M Row 9 Box Jumps 9 KB Swings

For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *No partitioning (you must complete all reps of an exercise before moving to the next)